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  6. Falafel vs. Sweet potato

Falafel vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between falafel and sweet potato

  • Falafel is higher in iron, phosphorus, folate, manganese, magnesium, copper, and zinc, yet sweet potato is higher in vitamin A.
  • Sweet potato covers your daily vitamin A needs 283% more than falafel.
  • Falafel contains 132 times more saturated fat than sweet potato. While falafel contains 2.383g of saturated fat, sweet potato contains only 0.018g.
  • The glycemic index of falafel is lower.

Food varieties used in this article are Falafel, home-prepared and Sweet potato, raw, unprepared.

Infographic

Falafel vs Sweet potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +228%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +73.6%
Contains more IronIron +460.7%
Contains more CopperCopper +70.9%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +308.5%
Contains more ManganeseManganese +167.8%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -81.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +87.2%
Contains more Vitamin B2Vitamin B2 +172.1%
Contains more Vitamin B3Vitamin B3 +87.4%
Contains more FolateFolate +745.5%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin B5Vitamin B5 +174%
Contains more Vitamin B6Vitamin B6 +67.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Sweet potato DV% diff.
Vitamin A 1µg 709µg 79%
Iron 3.42mg 0.61mg 35%
Polyunsaturated fat 4.16g 0.014g 28%
Fats 17.8g 0.05g 27%
Monounsaturated fat 10.171g 0.001g 25%
Protein 13.31g 1.57g 23%
Folate 93µg 11µg 21%
Phosphorus 192mg 47mg 21%
Manganese 0.691mg 0.258mg 19%
Magnesium 82mg 25mg 14%
Copper 0.258mg 0.151mg 12%
Calories 333kcal 86kcal 12%
Fiber 3g 12%
Zinc 1.5mg 0.3mg 11%
Saturated fat 2.383g 0.018g 11%
Vitamin B5 0.292mg 0.8mg 10%
Sodium 294mg 55mg 10%
Vitamin B2 0.166mg 0.061mg 8%
Potassium 585mg 337mg 7%
Vitamin B6 0.125mg 0.209mg 6%
Vitamin B1 0.146mg 0.078mg 6%
Starch 12.65g 5%
Carbs 31.84g 20.12g 4%
Vitamin B3 1.044mg 0.557mg 3%
Vitamin E 0.26mg 2%
Vitamin K 1.8µg 2%
Calcium 54mg 30mg 2%
Choline 12.3mg 2%
Selenium 1µg 0.6µg 1%
Vitamin C 1.6mg 2.4mg 1%
Fructose 0.7g 1%
Net carbs 31.84g 17.12g N/A
Sugar 4.18g N/A
Tryptophan 0.134mg 0.031mg 0%
Threonine 0.492mg 0.083mg 0%
Isoleucine 0.567mg 0.055mg 0%
Leucine 0.944mg 0.092mg 0%
Lysine 0.856mg 0.066mg 0%
Methionine 0.187mg 0.029mg 0%
Phenylalanine 0.707mg 0.089mg 0%
Valine 0.562mg 0.086mg 0%
Histidine 0.364mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +747.8%
Contains more FatsFats +35500%
Contains more CarbsCarbs +58.3%
Contains more OtherOther +148%
Contains more WaterWater +123.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +1017000%
Contains more Poly. FatPolyunsaturated fat +29614.3%
Contains less Sat. FatSaturated fat -99.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.